HEEL ELEVATED GOBLET SQUAT (3x12)
THURSDAY
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26s
Start with your heels slightly elevated on a 1-2" platform, hold a dumbell in front of your chest, and with a narrow stance squat up and down, making sure to keep you chest up, pushing the weight through your quads!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-65+ lbs
*Modification: do these without weight!
Up Next in THURSDAY
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GOBLET FORWARD LUNGES (4x10)
Hold a dumbbell in front of your chest. Step forward and slowly lower into a lunge, keeping your knee in line with your ankle, making sure not to slam your back knee on the floor, push the weight through the floor to stand back up. Do all on one side first, or alternating.
Weight Recommendations...
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STEP UPS (4x10)
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-45+ ... -
FINISHER CIRCUIT
Circuit (45 Second work / 20 Second rest) 2x
- Squat 3x pulse calf raise
- Inner leg lifts
- “ opposite side
- Twisting situps
- Hydrant to back kick
- “ opposite side
